Poles Inventory is KEY! Trade and share with other schools Develop Relationships with other coaches

Transcription

1 Denis Fraizer Denis Started vaulting in 7 th grade (PR 7 6 ) Bob Seagren was my first introduction to vaulting Self taught with help of father and friends Didn t have film Watching and asking better vaulters for advice Grew up learning from Joe Dial,theBuckinghams, Stubblefield, Duplantis, Lytle, Klee, Metzger, and Tom Hays Vaulters are like family High school PR 15 6 KU Relays and 2A State Champ Vaulted at WSU Began coaching in 1985 at South HS in Wichita (3 years) Started coaching again at BCCHS in 1999 when son started HS Continue to coach through the years, adding USD 259 and Local Track Club In 2010, started up the Junior High Parochial League Pole Vault Close to 100+ athletes every year Pole Vault for Beginners Because of the volume of athletes, I decided to create a simplified standard of coaching, basically a Pole Vault for Dummies A lot of the athletes that I help either don t have coaches or access to a coach in the off-season This is MY simplified style of coaching beginners, regardless of age Filming Important because kids love to watch themselves What they think they look like VS What they actually look like Instant Feedback Ipad Phones Cameras Apps Hudl Ubersense Coaches Eye Youtube Poles Inventory is KEY! Trade and share with other schools Develop Relationships with other coaches Acquire Information Youtube Tom Hays David Butler Rick Attig Pro Vault NW Any videos containing names such as: Renaud Lavillenie Sergei Bubka Yelena Isinbayeva JennSuhr Jordan Scott, Mark Hollis, Mary Saxer, Sean Francis (Team Hoot), etc. Social Media to follow DVDs and VHS NeoVault Books Beginner to Bubka Magazines Vaulter 1

2 Camps and Clinics Vault Summit in Reno, Nevada College Camps KU KSU WSU Emporia State Cowley County Pole Vault U (Rick Attig) High School Camps Garden City Andale Derby Vault Clubs Shocker Track Club Tailwind PV Club ( Doc -Concordia) Xtreme Athletics (Doug Lytle, Rick Attig-Kansas City) Just Vault (Todd Cooper-Missouri) Competitions Indoor Season: KU KSU Mizzou Oral Roberts University Pitt State Joplin Johnson County CC Summer Outdoor Junior Olympics Street Vaults Wichita River Fest Gardner Maize South KU Nebraska Texas Step 1: Getting a Grip To make things easier, we are going to assume everyone is right handed There are many different ways to acquire a grip Grips vary with each individual There are 3 basic grips to start out with Step 1: Getting a Grip Hands to side with thumbs inward touching hips Step 1: Getting a Grip Top hand on shoulder, comfortable reach with bottom hand 2

3 Step 1: Getting a Grip Top hand with elbow touching pole. 1-3 grips from elbow with bottom hand Step 2: Pole Carry A proper pole carry is important to maintain top speed down the runway Pole tip is high in the air The higher the pole tip, the lighter the pole will feel during approach Step2: Pole Carry Relaxed open grip Step 2: Pole Carry Top hand is behind hip with a flexed elbow Step 2: Pole Carry Bottom hand in front of chest Thumb up Elbow lower than wrist Thumb and index finger are used as fulcrum Bottom elbow tucked slightly Step 2: Pole Carry Avoid back and forth motion while running Slight up and down motion is acceptable 3

4 Step 3: The Approach Step 4: The Plant The run and approach are very important and will be covered in later section Pole should be close to eye level four steps out Plant foot will be athlete s left foot Here is the Step-by-Step process that I use: Step 1 Top hand should start leading forward through hip Step 2 Top hand should move from hipto shoulder Keeping bottom hand as pivoting fulcrum Step 3 Top hand should extend to temple or slightly above head. Both arms near full extension Pole tip should be near the box Step 4 Fully extended arms with top hand above plant foot Jump and push upward with both hands Driving lead knee 4

5 Drills for Starters Learn to take off and swing One Step Drill From Ground: 1. Reach up on toes to get a top hand grip 2. Place left hand in front of face 3. Take small step back 4. As right knee drives forward, push right hand up as high as possible 5. Left elbow should be against pole, slightly inside 6. As you jump off plant foot, drive right knee forward and SWINGfrom right arm 7. As soon as trail foot is off ground, pull trail leg toe up and push heel down to keep trail leg straight 8. Land on trail leg heel The key is to HANG and rotate from top hand, not bend and pull Repeat drill until confident in athlete s safety One Step into Sand This is a continuance of the One Step Drill In the sand to achieve a slightly increased vertical and horizontal distance while remaining in a safe learning environment Progression into the Sand Will need to raise grip 1. Place pole vertically in front of athlete 2. Reach up with left hand to get grip This will be the bottom hand 3. Acquire proper grip from previous drill 4. Place pole in sand and repeat One Step Drill Focus on driving top hand down to opposite hip Let bottom hand come to side Rowing like in a canoe Land on trail leg heel out in front and step through Time to Move to the Mats Take two large steps back Raise grip two fists length Repeat drill, increasing vertical and horizontal distance Repeat same drills Work on beginning of inversion BE PATIENT on rock back and inversion This will come in time with proper leg swing Confidence is key 5

6 Invert and Rock Back Drills Pop-ups Rope High Bar A Frame Pulley System Water Vaulting Pop-ups Rope High bar A-Frame Pulley System 6

7 Water Vaulting Keys for a Better Invert Long, straight trail leg makes for easier rock back DO NOT throw head back Get hips up to top hand Don t look at feet Relaxed head Turn to look at left shoulder Turn and Release Pull top hand to bottom shoulder Pinch butt cheeks to keep hips close to pole Pop hips and turn over (similar to Round Off ) Hollow out chest and abdomen Keep pushing Release with thumbs down This ensures bending of elbows DO NOT throw hands back This will drop chest into bar Land on your back, not your feet Drills Handstands Bounding Wall Plants Towel or Slide Box Drills Over the Tip Drill High Bar Rope Drills Table Drills Stiff Pole Handstands Bounding 7

8 Wall Plants Towel or Slide Box Drill Over the Tip Drill High Bar Rope Drills Table Drills 8

9 Stiff Pole Safety Tapping Equipment Poles Rules 9